JP CrossFit – WOD Weightlifting Metcon (Weight) E90 sec for 7 rounds 1 push jerkBuild to a max push Jerk within the E90 seconds. Your score is the max weight you successfully lifted Push Jerk (1×1) Metcon (Weight) E90 for 7 rounds 1 split jerkBuild to a max split jerk within the E90 second for a heavy single. Your score is max weight you successfully lifted Split Jerk (1×1) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 6 minute time cap!Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 6: With a partner (I-go-you-go): Min 1: AMRAP dips Min 2: AMRAP strict pull ups* *Rx+: Strict chest to bar pull upsPartners alternate single reps. Metcon (Time) 3 rounds: 15 deadlifts* 12 bar over burpees 9 chest to bar pull ups *Rx: 135/95 Rx+: 225/155 10 min time cap!!Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 6 2 Squat and a Halfs1 rep= lower to the bottom of the squat, come back up to parallel, lower back down to bottom of squat, come back all the way up to the top of the squat. Feel free to build if you like but stay light. Back Squat (1×3) Metcon (AMRAP – Reps) AMRAP 6 Partner A: 4 lengths of farmers carry* Partner B: AMRAP double unders RX* 2x 50’s/35’sSwitch after partner A completes lengthsRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14: Your choice of cardio movement 3 bar muscle ups 3 squat snatches* *Rx: 95/65 Rx+: 135/95 Cardio Options: 200m run 250m row 250m ski 12/9 calorie bikeRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 kettlebell swings 10 burpees +choose a side! Sides: 10 pull-ups 10 toes-to-bar 10 box jumps 10 push-ups 10 wall balls 10 cal row 10 cal bike 10 cal ski 10 stair runs 10 HSPU/DB push press – 2 min rest – Choose a dessert cashout! 10 muscle-ups 50 cal row 75 air squats 150 double unders 800m runRead more